Amazing chef and my friend Claudia Mattos from Sao Paulo in Brazil has very kindly sent us some delicious recipes to try..

Take a look at the ‘Salad Factory’ pages for her recipes and contact details..

Happy cooking and please feel welcome to send us feedback on any recipes you tried!

Lela

An edited version of this article, written by Lela, was first published in The South African Journal of Natural Medicine, available in stores nationwide.

Immune Boosting foods for children. 

With Summer coming to a close and Autumn days drawing near, parents are getting ready for the annual cold and flu season. The good news is that with a little extra care and preparation it is possible to boost your children’s immune system naturally, hopefully making cold and flu attacks less likely. 

Children can often be ‘fussy eaters’ making it difficult for parents to ensure they get a balanced and varied diet. However, there are a few commonly available and easy-to-prepare foods which supply many of the nutrients which help the immune system to do its work. Here, in no particular order, are a few of the best: 

Fruit and Vegetables.

In South Africa we are blessed with a wide variety of these powerhouses of health which are rich in antioxidants, nutrients which are crucial in the fight against free radicals. Free radicals are reactive molecules which have many adverse effects on the cells of the immune system such as damaging the cell membranes of fighter cells. 1

When buying fruit and vegetables, it is important to look for seasonal, locally grown and if possible, organic produce as these will provide the best levels of health enhancing nutrients.

Fruit and vegetables in season during the months of June, July and August include the following:

Fruits: Apples, Avocados, Dates, Grapefruit, Lemons, Limes, Melon, Naartjies, Oranges, Pawpaws or Papayas, Pears and Pineapples.

Vegetables: Asparagus, Beetroot, Broad beans, Broccoli, Brussels sprouts, Fennel, Jerusalem artichokes, Kale spinach, Parsnips, Pumpkin, Radishes, Turnips and Watercress.

For a full list of seasonal fruits and vegetables in South Africa go to: http://tastetourist.com/seasonal-fruit-and-vegetables/ .

Getting children to eat more fruit and vegetables is not always easy, however there are a few simple recipes which most children love. During the colder days, soups are a good option as many vegetables can be disguised in a thick broth and for children who eat only pasta and tomato sauce (yes, we all know one of those) one can blend extra carrots, spinach, cauliflower and even broccoli into a home-made tomato sauce, which most children won’t object to. Butternut and beetroot also make good additions to such a sauce and have the added advantage of being slightly sweet, making the sauce more attractive to those who like the sweet taste of shop-bought tomato sauces. For children with more adventurous taste buds, garlic, a natural antibiotic, can be blended into soups and stews regularly and I’ve yet to meet the child who spotted the blended cauliflower in the cheese sauce with their baked macaroni and cheese.

When it comes to fruit, juicing fruits at home and then diluting the fresh juice with water can make nutritious drinks which help to give children a nutrient boost while keeping them hydrated. Ideally, to protect young teeth, dilute fruit juice as one part juice to three parts water as this helps to make the juice less acidic. Also try not to give younger children juice before a meal, as they find it particularly filling and may then not feel like eating.

Fresh, whole fruit can be chopped over cereal, served in pancakes or blended into plain, unsweetened yoghurt and served as a dessert or frozen as yoghurt lollies for occasional warm days.

A fun idea for a family day out is also to visit some of the local ‘pick your own’ farms, you can find a list on : http://www.pickyourown.org/southafrica.htm . 
 
 

Yoghurt.

Yoghurt is a source of probiotics, living microbes which improve the microbial balance in the intestine and thus have a positive effect on health. Probiotics are said to  help to stimulate the immune system and they fight against harmful bacteria colonising the gut by producing substances that are toxic to these bacteria. They also prevent harmful bacteria from attaching themselves to the cells which line the inside of the gut.2 Probiotics are called the ‘friendly bacteria’ and when buying yoghurt, one should look in particular for natural, unsweetened versions which contain ‘live’ cultures. Yoghurt is usually well tolerated by even lactose sensitive children and is a good source of Vitamin B12 and Zinc. Folic acid is an immune boosting nutrient which is manufactured by intestinal bacteria so keeping colon flora healthy by eating yoghurt regularly could help the body to produce this important vitamin. Serve yoghurt in smoothies with fresh or frozen fruits or mix it with a little lemon juice and salt and use it as a healthy mayonnaise alternative in tuna salads and sandwich fillings or as a dip for baked potato or sweet potato chips. 

Eggs.

Conveniently, the humble boiled egg can supply good levels of Vitamins E, B5, B6, B12 and the minerals Zinc and Iron, all of which are at the top of the list when it comes to immune system support. Serve eggs boiled or scrambled, in sandwiches or even mixed with rice. They are also handy to pack for picnics or school lunches. Be careful to cook eggs thoroughly so as to avoid salmonella and be aware that children with eczema or asthma may be sensitive to eggs so try to introduce small amounts as a test before making eggs the focus of a meal. 3 When shopping for eggs, try to buy free-range and/or organic when possible. 

Nuts and seeds.

Many nuts and seeds contain important nutrients which are helpful to immune support. Peanuts, for example, are rich in Vitamins B5 and B6, pumpkin seeds have high levels of the mineral Zinc while almonds are good sources of Iron and Copper and Brazil nuts contain good amounts of Selenium, another immune boosting mineral.

Unsweetened nut butters are the way to go if your children are very young and you are worried about the choking hazard with nuts and seeds, peanut butter on rice cakes make a healthy afternoon snack and many health shops now offer almond or cashew butters as alternatives. Another way to use nuts safely is to grind a selection of nuts into a fine powder which can be mixed into smoothies, sprinkled over cereal or porridge or used in home made fruit and nut bars.

Be aware that it is not advisable to give nuts to children younger than two years of age as introducing nuts into their diet too soon, could potentially lead to them developing a nut allergy. 

Fish.

Many varieties of fish contain high levels of the good fats EPA and DHA, for example salmon, mackerel, sardines, trout and haddock. Of these, sardines and salmon are probably the easiest to use when it comes to children. Making a sandwich spread with sardines or salmon and plain, smooth cottage cheese can be a good way of disguising the fish for those children with more sensitive tastebuds as the plain taste of the cheese nicely balances the strong taste of the fish. Fish liver is especially high in Vitamins A and D, which may explain the tradition of cod liver oil by the spoonful, which some of us grew up with! Cod has good levels of phosphorus, potassium and selenium and mackerel contains B vitamins, Vitamin E and Magnesium.

Fish cakes or fish fingers are an easy option which many mothers fall back on when a mealtime emergency strikes, unfortunately shop bought versions can be high in fat, especially when fried, so try to make home made fish cakes in bulk and freeze them to pop in the oven when a quick meal is needed. If you are lucky enough to live near a working harbour, investigate wholesale suppliers of fresh fish, buying in larger quantities and freezing at home can often save quite a bit on your monthly grocery bill. 

A South African favourite.

I would wager that there aren’t many South Africans who don’t remember being given rooibos tea as children. Some of us loved it and drink it still, others moved on to stronger teas but the chances are, we are all giving it to our children. Rooibos and its ’sister’ tea, honeybush, are high in antioxidants as well as being sources of potassium, magnesium, calcium, copper, zinc, manganese and iron. In addition these teas are caffeine free and low in tannin, making them the perfect teas to use for children. Use them mixed with fruit juice as iced tea or serve them as a warming after school drink in the upcoming colder months. 

Some handy tips.

Regardless of how much variety you offer your children, some often still seem reluctant to eat, here are a few things which may help to ignite their interest:

Allow children to participate in preparing their own meals, cut sandwiches into shapes with cookie cutters, make animal shapes out of pancakes and even omelettes and in this way help them to feel in control of what they are taking into their body.

Another way to coax a child into finishing a plate of food, is to retain some mystery and only give them a little at a time. This also prevents them from feeling overwhelmed by the sight of a full plate of food which they know they will be expected to finish. Encourage them to try the small amount first, then have them ask for ‘more please’, thus allowing them to discover the meal taste by taste and ensuring they eat a lot more than they realise! 
 

Another immune booster.

Naturally, providing the right food is important for a strong immune system but it is not all parents can do for their children in this regard. Studies have shown that the numbers of natural killer cells in the body go up after moderate physical activity so ensuring your children get daily exercise, preferably in the fresh air, can go a long way to helping them stay happy and healthy!  These natural killer cells are part of the first line of defense against bacteria and viruses so increasing their numbers will improve immune response.4 Most children enjoy group activities, thus it could be worth considering starting a regular practise of a team sport with some other families in your area, in this way, your children get exercise along with developing important social skills. If this is not possible, aim for doing an activity such as walking, cycling or swimming with your children at least five times a week, besides the physical benefits, this also gives you valuable bonding time. 

A note on supplements.

Unfortunately, modern processing, storage and transport methods, mean that not all food is as nutritious as it may have been when we were growing up, leading to the need for supplementation. When contemplating a supplement programme for your children, remember that it is definitely not a case of ‘one size fits all’. Although it can be tempting to give the entire family one multi-vitamin, it is important to invest some time in establishing each individuals needs. Children’s nutritional needs differ greatly from one age group to the next and activity levels and environment also need to be considered. If at all possible, try to avoid supplementation for children, however if it does become necessary, be careful to use only products specially formulated for children’s needs, preferably those recommended by your doctor, dietician or nutritionist. 

However you choose to boost your children’s immune system this Winter, remember that quality time spent together, love given unconditionally and regular doses of laughter can take your family far along the road of optimum health! 

Special thanks to Meghan Warren, Children’s Activity officer, Arabella Western Cape Hotel and Spa, for her valuable input in the writing of this article. 

References:

1 – Boost Your Child’s Immune System The natural way, Anna Niec-Oszywa, Allen & Unwin, New South Wales, Australia, 2001, pages 97-98. ISBN: 1 865085103. 

2 – Boost Your Child’s Immune System The natural way, Anna Niec-Oszywa, Allen & Unwin, New South Wales, Australia, 2001, page 126. ISBN: 1 865085103. 

3 – Rose Elliot’s Mother, Baby & Toddler Book, Rose Elliot, Harper Collins Publishers, Ted Smart, London, 1996, page 64. ISBN: 0583 32565-3. 

4 – Boost Your Child’s Immune System The natural way, Anna Niec-Oszywa, Allen & Unwin, New South Wales, Australia, 2001, page 192. ISBN: 1 865085103. 

Other books and websites used in the writing of this article:

a) Foods that Harm, Foods that Heal, Reader’s Digest, published by The Reader’s Digest Association South Africa (Pty) Limited, Cape Town, 1997. ISBN: 1 874912521.

b) Staying Healthy with Nutrition, Elson M. Haas M.D, Celestial Arts 
Publishing, 1992, Berkeley, California, ISBN: 0-89087-481-6 

http://capehoneybushtea.co.za/health.htm

http://tastetourist.com/seasonal-fruit-and-vegetables/ 

http://www.pickyourown.org/southafrica.htm

How many times are we told to read the labels on the food we buy? That’s all well and good but one can spend hours reading and it won’t really help unless you know what to look out for so here is a basic summary of what should make you sit up and take notice. Please note that most of the information for this post was taken from a leaflet for the World Cancer Research Fund, please visit their website for further information: www.wcrf-uk.org

Engergy:

Energy is measured in kilojoules (kJ) and kilocalories (kcal), although many people also speak of just plain Calories (Cals). Generally it is accepted that to maintain a healthy weight, women should consume no more than 2000 Calories a day and men 2500 Calories. One Calorie is equivalent to 4,186 kilojoules so to work out your kilojoule allowance you would multiply the number of Calories by 4,186, you can also use the converter at: http://www.jsward.com/cooking/appendices.shtml.

Naturally, these are only guidelines and people who do sport and/or lead a very active lifestyle would need more Calories, children would need less.

Try to balance the Calories you take in with the Calories you use up through exercise and conscious food choices.

Protein:

On food labels, protein is expressed in grams (g). We need protein for growth and repair, it also plays a role in metabolism. When choosing protein to include in your diet, try to opt for fish, poultry, game or vegetarian sources such as tofu as red meat can be high in saturated fat.

On the Eat-Salad Lifestyle, we recommend having at least one protein based meal a day, preferably from fish, poultry, game or vegetarian sources. Include nuts in your diet as these are also a good protein source.

Carbohydrate:

Just like protein, carbohydrate is expressed in grams (g). Remember though that often the amount of carbohydrate indicated on a food label includes both complex and simple carbohydrates(sugars). Ideally we should try to base our carbohydrate meals around complex carbohydrates such as brown rice, wholemeal breads and wholemeal pastas.

Some food labels make a distinction between sugars and complex carbohydrate content, making it easier to see how much sugar you are consuming in your daily meals.

On the Eat-Salad Lifestyle, we recommend that you include only complex carbohydrates in your meals when possible, these give a slow release of energy, helping you to stay active and alert for longer during your day.

Fat:

Fat contains twice as many calories as carbohydrates and protein. By now we are all aware that there are good fats and bad fats. Fats such as saturated and Trans fats are the bad guys and too much of these fats in our daily diet can lead to an increased risk of obesity, heart disease and some cancers. Unsaturated fats are the good guys and are the best to include in a healthy diet, as some fat is necessary for optimal health.

Some sources:

Saturated fats: meat, dairy products, processed foods.

Trans fats or hydrogenated fats: margarines, some ready meals, some processed foods such as biscuits or cakes.

Unsaturated fats:

Monounsaturates: olive oil, nuts, avocadoes.

Polyunsaturates: oily fish, nuts and seeds, sunflower and soya oils (take note that all oils should be kept away from light and oxygen, otherwise their nutritional value deteriorates, thus oils sold in clear bottles are not a valuable addition to a healthy diet).

On the Eat-Salad Lifestyle we recommend that you take an Omega 3,6,9 supplement, eat oily fish at least twice a week, add nuts and seeds to your daily diet and use cold pressed, extra virgin olive oil for all cooking and salad dressings. Flax seed oil can also be a healthy addition to salad dressings but should not be used for cooking.

Generally it is recommended that women should aim for no more than 70 grams of total fat a day (of which 20 grams can be saturates) and men for no more than 95 grams a day (of which 30 grams can be saturates). Again these are only guidelines and individual needs will vary.

Fibre:

There are two types of fibre, soluble and unsoluble fibre, both which are good for us. Soluble fibre can assist in controlling blood glucose (sugar) levels and can also have a beneficial effect on blood cholesterol levels. Soluble fibre can be found in pulses, fruit and vegetables and oats.

Insoluble fibre is the kind that helps to keep our bowels regular and is mainly found in wholegrain breads, bran products and cereals.

Foods that contain more than 6 grams of fibre per 100 grams are thought to have good levels of fibre.

Sodium:

Sodium is part of salt and is listed in grams or milligrams (mg) on food labels. If a label does not list the sodium and salt content seperately you can work it out yourself by multiplying the sodium content by 2,5.

For example: o,4 g of sodium x 2,5 = 1 gram of salt.

Some salt is necessary in a healthy, balanced diet but most of have a daily intake that is much too high. Try to eat less than 6 grams (about one level teaspoon) of salt a day (2,4 g of sodium). Watch out for ‘hidden’ salt in processed and canned foods and try not to add salt to your food at the table.

On the Eat-Salad Lifestyle we recommend that you experiment with using herbs, spices and vegetable based flavourings to enhance the taste of your food. Coarse sea salt, Maldon salt or Himalayan rock salt are good sources of minerals and are a tasty alternative to table salt as we know it.

Ingredients:

It is useful to know that ingredients on a food label are listed in descending weight. Thus the first ingredient is the main ingredient in the product. Take a look at the label to make sure that products contain good levels of what they claim to contain.

Use by date:

Foods are unsafe to eat after this date.

Best before date:

Foods can still be safe to eat after this date but may not be at their best anymore.

Food labels often also contain storage and cooking or defrosting instructions, try to follow these guidelines to ensure optimal taste once your food is prepared.

The United Kingdom Food Standards Agency gives the following guidelines for food labels:

Total Fat: A lot per 100 g of food= 20 g or more

A little per 100 g of food = 3 g or less

Saturates: A lot per 100 g of food = 5 g or more

A little per 100 g of food = 1 g or less

Sodium: A lot per 100 g of food = 0,5 g or more

A little per 100 g of food = 0,1 g or less

Sugars: A lot per 100 g of food = 10 g or more

A little per 100 g of food = 2 g or less

Remember that ultimately we are responsible for what we put into our bodies, equipping ourselves with the knowledge to make healthy choices is a responsibility which we should take seriously, our bodies will thank us!

So what, exactly, is the ‘Eat-Salad’ way of life?

Mmm, the million dollar (I hope!) question. Well, the ‘Eat-

Salad’ way of life consists of a few building blocks:

Diet:

The ‘Eat-Salad’ way of eating includes: whole grains,

fruits and vegetables which are local and in season, vegetable

proteins, legumes, healthy cold-pressed oils, nuts, seeds and if

you are not a vegetarian, fish, poultry and game.

It excludes  wherever possible: artificial sugars such as aspartame, white

flour and white flour products, unhealthy fats, red meat,

caffeine, soft drinks, most alcohol and artificial flavourings

such as msg. Both these lists are in no way exhaustive.

Basically on the ‘Eat-Salad’ way of life, one tries to eat

simply, including food as close to it’s natural state as

possible. I am not brave enough to try an all-raw diet for

longer than a few days so for me it is about attempting to make

my daily diet 75% raw foods, which for most of us could be

enough of a challenge!

Exercise:

Daily exercise is something which no-one should

compromise on, even if you can only walk to the corner and back

or jump on a rebounder for 10 minutes, slowly building up to a

longer time. Not only does exercise help you to build up fitness

levels and stamina, it also helps you to release plenty of those

feel-good endorphins and improve your respiratory function. As a

general guideline one should aim for an absolute minimum of 3

thirty minute sessions a week, one thirty minute session a day

would of course be far more ideal!

I love exercise such as yoga, swimming, walking and cycling and

when possible, dancing. The important thing is to find something

which you genuinely enjoy doing and being realistic as to how

much you can do, taking it one step at a time!

Reflection:

In order to live a truly balanced life, it is also

important to take some time in which to just reflect. This could

take the form of meditation, ten minutes of quiet time with your

coffee in the morning, a few minutes of listening to your

favourite music on your i-pod during your lunch break or taking

a gentle stroll through the garden before dinner each evening.

The idea is to have time where your mind is freed from having to

think about the stresses of the day, where you allow ‘head-

space’ for new ideas and creative solutions to problems. Try to

make this a daily habit and you will soon find you miss it if

you skip a day!

Passion:

If you ask any successful entrepreneur whether they are

passionate about what they do, I doubt their answer is going to

be: ‘kind of..’! Being passionate about something gives you more

energy and stamina with which to accomplish your goals. Having

something to look forward to or even better, doing work you

love, definitely makes for a happier life overall! If you are

feeling listless and de-motivated, use your reflection time to

try and find something you’ve always wanted to do. Then, do the

research necessary to find out the first steps..and then, you

guessed it, just do it!

Well, there you have it, join me in incorporating these four

elements into your life, I wish you health, vitality and lots of

fun in the process!

As the old year ends, I always have a sense of completion and some excitement and sometimes nervousness about what the new  year may bring. This past year, I have undergone major challenges regarding my health, all linked directly to my nutrition and lifestyle and as such have been reminded of how important it is to pay attention to how I nurture myself, with food and in other ways. Thus, I thought it may be a nice idea to make this next year a year of finding the way of eating (and living) which makes me feel most alive, energetic and healthy and sharing my findings with you (aren’t you lucky?:-) ).

Most of us are really ‘connected’ to how we eat. I’ve recently been doing research for an article on vegetarianism and fruitarianism and it made me realise yet again how intimately we view our diet. Even if  you are someone who doesn’t ‘pay much attention’ to food, just wait until you are asked to change  your way of eating and you will be surprised at how important your food suddenly becomes! So, with this in mind, my reasoning is such, if I change/improve/expand my relationship with food, this will directly impact on the rest of my life..

From March 2010, I will be posting my experiences of the ‘Eat-Salad’ way of life, reporting on what it’s like to ‘practise what I preach’ and you are as always welcome to comment or mail me with any questions. I do not claim to be an expert in any field and none of my posts should ever be seen as medical advice, these are my own opinions and/or research and where possible I will try my best to give links/references and acknowledgements when I use the writings or work of others to support my posts. If I have not credited where credit is due, please do let me know.

See you in March!

Last week at a client meeting, I was asked the question,’what is the difference between a carbohydrate and a starch?’, well, to my own surprise and embarrassment, I couldn’t answer! So here is the low-down on carbs and starches, I hope you find it as interesting as I do! All the information for this article was taken from one of my all-time favourite nutrition books: ‘Staying Healthy with Nutrition’ by Elson Haas MD. (ISBN:0-89087-481-6, Celestial Arts Publishing, Berkeley, California, 94707). Please note that the opinions expressed in this article are my own.

What is a carbohydrate?

Carbohydrates are made up of carbon, hydrogen and oxygen and are the product of photosynthesis in plants. As they contain carbon and come from living sources they are classified as organic molecules.

Types of carbohydrates:

Carbohydrates are classified according to their structure and as such there are three main classifications: sugars, starches (there is the answer!) and fibre. Sugars are further divided into monosaccharides such as glucose, fructose and galactose and disaccharides such as lactose, sucrose and maltose. Starches are also known as polysaccharides or complex carbohydrates (because they are made up of long chains of glucose molecules, unlike mono- or disaccharides). Fibre is mainly found as indigestible cellulose in the coverings of cereals grains or the skins of fruits and vegetables.

So how is starch different to carbohydrates?

Well, as we can see above, starch is one ‘type’ of carbohydrate, thus a ‘no-starch’ diet will mean that you are cutting out one form of carbohydrate but not all of them. A ‘no-carbohydrate’ diet, if followed correctly(and technically) would mean that you are cutting out all forms of carbohydrates, which includes sugars and fibre. We all know that some sugar is needed in a healthy diet and fibre is a rather important part of good digestion so this leads me to say that probably a ‘no-starch’ or ‘low-starch’ diet is a slightly better option than a ‘no-carbohydrate’ or ‘low-carbohydrate’ diet. However, please note that it is in no way my recommendation that anyone goes on either of these diets. A healthy diet (even one for weight loss in particular) should include all the food groups, rather focus on eating the right kind of carbohydrates in healthy amounts than leaving them out all together.

So what are healthy carbohydrates?

Well, it depends on your individual needs. A sportsperson or athlete may require different kinds of carbohydrates than someone who is more sedentary in their daily life. However as a general rule of thumb, it is better to look at the complex carbohydrates (starches) such as whole grains(rice, corn), potatoes and carrots for sustained energy and some simple sugars combined with fibre in the form of fruits. Honey is also simple sugar which is a good source of ‘quick-release’ energy. Refined carbohydrates such as cakes and pastries are best avoided, not only do these products contain high levels of unhealthy fats, the carbohydrates they contain can elevate glucose levels in the blood and tissue, thus a diet rich in these foods could lead to blood-sugar imbalance and other sugar-related health problems. As always, moderation is key!

A final note on weight loss:

If you are trying to lose weight, try to investigate how you can change your entire diet to contain foods which are conducive to health and well-being rather than ‘cutting out’ or avoiding one type of food only. By removing a particular food or food group from your diet, you stand the chance of developing nutrient deficiencies later on and you are also not looking at why you are carrying excess weight and how you can improve your lifestyle and choices. Common sense goes a long way and in addition educating yourself about healthier foods is a good way of taking the first step on your weight-loss journey.

I hope this has provided some answers! As always, feel welcome to comment or drop me an email!

How often have you just had a ‘hunch’ about something and found yourself to have been right? It may have been something as small as knowing who is calling before you answer the phone (and no I’m not talking about caller ID!) or as big as taking a turn somewhere and avoiding a fatal accident or getting on the ‘wrong’ train and meeting the love of your life.

For many of us, intuition is something we feel occasionally graces us with its gift, however we don’t really see it as part of our everyday life, definitely not as a sixth sense, always present.

The truth is, with todays rushed lifestyles, we don’t allow much space for our intuition to come through. When we allow quiet time in our day, the chances of us being alert to our own intuitive messages are so much greater.

I think of intuition sort of like a map, it’s always available, you just need to know how to read it and seeing as you are the cartographer of your own particular intuition map, you can decide how the signals work for you. In my own case, I recently had a few instances where I was about to do something when I felt a heavyness on my chest and my throat became tight, it was a feeling of a few seconds but it was enough to make me pause in what I was doing and all three times, it helped me to avoid potentially upsetting, disastrous or dangerous situations.

I have also had times when I would be daydreaming during a walk or just before going to sleep and something would come up, a fleeting thought, not really as strong sensation at all, yet a few days later I would find myself in a situation where that thought had important relevance. I think of these times as ‘heads up’ from my intuitive self.

How do we access our intuitive self?

Well, as always, everyone is different and I bet that if you spent some time thinking about it you would realise that you have had a few ‘moments’ yourself. Think about when those moments happened and then try to remember what you were doing at the time which allowed you to be open to that information. For example, you may have been reading a book or listening to music, most likely, you were in a space where you weren’t TRYING to access anything and quite probably, you were relaxed. Of course there are times when our intuition steps in to save us from dangerous situations but those are not the times I am referring to right now.

When we allow ourselves times of silence and solitude, it opens up the channels of communication to our inner voice or intuition. We create a space for knowledge to become known to us, knowledge which, quite possibly, has been lying dormant in our psyche and just needed us to pay attention. Meditation, yoga, prayer and visualization time are all ways of allowing this space. When we consciously decide to be still and ‘listen’ to the self, we are giving our Selves permission to speak, we are essentially saying: I am listening, please tell me what I need to know.

Doing this not only helps us to access our intuition more easily, it can also prevent us from finding ourselves in uncomfortable situations in our daily lives, when we are listening to our inner voice, we are much more likely to realise when we are too tired and should not drive or when we are feeling strange in our bodies and need a few days off to avoid a cold. We can hear the message which says, ‘follow the yellow brick road’ and we can find our dreams.

Intuition and business.

Some of the great business minds of our time, have followed their own inner knowing against all odds and today have some of the most successful businesses on the planet. Richard Branson started his empire with 4 pounds, he didn’t have  a handy manual with step by-step-instructions all the way, sometimes he had to rely on his ‘hunches’. The late Anita Roddick (founder of The Body Shop) started her business by doing door-to-door sales, she had no way of knowing it would become a world wide chain, somewhere she just had to trust that she was on the right track and as we know now, her intuition was spot on.

However you choose to access your inner voice, try to do it every day, give yourself the gift of being a good listener and I hope that you will be as pleasantly rewarded as I am, every day.

Ever since I can remember I have been easily influenced by sounds. I used to spend hours in the one local museum, listening to the recordings of whale song, over and over again. It made me feel peaceful and allowed my mind to drift to the furthest reaches of my young imagination.

Later when I started listening to more music, I noticed that certain genres were too ‘heavy’ for me, I would find myself becoming more aggresive after listening to certain songs or beats and vice versa, I could also calm myself down by listening to calming music.

Sound has been used as a healing and calming agent for many hundreds of years. Many religions have chants and songs of praise and even in pagan times there were songs to be sung for welcoming the harvest, the rain, the Spring and so forth. Toning is a way of using sound to heal the body and even those who cannot hear can use sound to heal by feeling the vibrations caused by a certain sound.

Animal sounds.

Whales can communicate over vast distances using sound and bats send out a pitch so high, we as humans cannot hear it. Many animals seem to ‘talk’ to one another using a variety of sounds and there are of course the birds like parrots who can mimic sounds of other species.

Sound in our lives.

So how do we use sound to heal and connect?

Think of walking next to the sea, imagine the sound of the waves and the cry of the sea-gulls.. feeling relaxed? Even just the memory of some sounds can make us feel calm and centred within seconds and, as the opposite is also true, it is important that we are conscious about which sounds we expose ourselves to.

Have a music day.

Take a day or afternoon and go through your cd collection, you’ll be surprised at what you find and what feelings are brought to the fore. You may laugh at the music from your first date and cry at the song which was playing just after your first child was born. You may miss old friends and decide to connect again. Music can be a storehouse for memories and listening to it can recall events almost as if they happened yesterday. Having a ‘music day’ every now and then is a wonderful way of accessing a whole host of emotions.

Focus.

Use music to help you focus while working on a project or studying for an exam, find the music which most helps to focus your mind and compile yourself a cd to play at these times.

Motivate.

Use music to up your tempo when exercising or to wake you up when you have to get up earlier than usual. Preset your radio or cd player to switch on along with your alarm, a much nicer way to start your day!

Sound does not only have to involve listening, making sound can also be a healing experience, think of how good you feel singing in the shower! If you are someone who enjoys singing but you have let it fall by the wayside due to work or other commitments then make the effort to fit some singing into your life. Find a local choir or join a group at your church or community centre and free your voice, you’ll be amazed at how it impacts on your life.

However you use sound in your life, remember it is one more blessing we have been given to connect with our inner selves and the world around us in ever more authentic ways.

Our sense of touch must be one of the most delightful parts of existing in a physical body! Not only does it bring us pleasure, it also alerts us to danger and notifies us when something is not quite right.

Touch as a sense is experienced by touching something but in my opinion also by being touched. Thus when we are thinking about how to incorporate the sense of touch more into our lifes we can also think about  Swedish massage, reflexology, shiatsu, acupressure and much more.

If you have a furry friend as a pet, I am sure you are familiar with the immense sense of calm that is experienced when stroking them or the warm fuzzy feeling when your cat rubs itself against your legs. Some textures are more pleasing than others, it’s true, I wouldn’t want to get up close and personal with a hedgehog, that’s for sure!

So how can we use touch to bring us into the ‘now’ and benefit ourselves mentally and physically?

Massage.

Massaging in your body lotion (sense of smell) after a bath or shower is a good time to explore the sense of self administered touch. Really put thought into your movements and spend a little extra time on areas where your muscles feel tense, besides helping you relax, this exercise also puts you more ‘in touch’ (excuse the pun!) with your body.

Alternatively, book a Swedish massage or other bodywork modality treatment at least once a month. If your budget does not stretch to this then do a ‘massage swap’ with a friend or partner, you will notice the benefits, trust me!

Non-visual visualization.

Use your sense of touch to guide your mind, for example, hold a small pebble from the beach in your hand while you meditate. Just holding the pebble will make it easier for you to take your mind into a visualization where you are sitting on the beach in the setting sun. Put a bowl of body temperature water by your desk at home and put your feet in it when you start getting that ‘frazzled’ feeling. Believe me, it works! You can even put some smooth pebbles in the bottom of the bowl and imagine to yourself that you are walking in a stream.

Nature’s touch.

Feel the texture of the bark of a tree and then let the lower leaves brush your hands or cheeks. Take off your shoes when you are walking on the grass and you’ll be surprised and pleased to discover that you feel much more ‘grounded’ after walking this way for a short while.

Comforting touch.

Wrap yourself in a mohair blanket or wear silk pjs when you need to feel just that little more comforted. Make a cocoon in your duvet or snuggle into your favourite jersey. It sure beats the calorie count in a bar of chocolate!

Be conscious.

Allow yourself to touch and be touched, take someones hand and give them yours. Be aware of your intention when touching or being touched and be willing to experience your world in a more ‘hands on’ way!